Comparing Nutrients in 14 ounces Boiled Carrots VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	65.5% 85g	130g per day for Men 19-50 years
Sugars	19% 13.7g	5.9% 4.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	1.75% 1.27g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.6g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 1.55g	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	5.4% 3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	36.6% 33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	12% 119mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	4.5% 179μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.35mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	39.3% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	64.2% 2183mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8% 295g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Baked Russet Potatoes:

• Boiled and Drained Carrots have 852 times more Vitamin A, 14.7 times more Vitamin E and 6.9 times more Vitamin K than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Baked Whole Russet Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Boiled and Drained Carrots as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Baked Russet Potatoes:

• Boiled and Drained Carrots have 1.7 times more Calcium, 1.4 times more Selenium, 4.1 times more Sodium and 1.2 times more Water than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 6.3 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Baked Whole Russet Potatoes have similar amounts of Fluoride per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 3.2 times more Sugars and 1.3 times more Fiber than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 2.7 times more Energy, 2.6 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Baked Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.